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The 10 Best Exercises To Burn Fat And Lose Weight Fast

If you’re looking to set your internal systems to fat-burning-furnace mode and absolutely melt body fat as quickly as possible, the following 10 uber-intense, compound exercises are your secret sauce for robust weight loss and sculpting an improved, lean physique.

For maximal impact integrate each fat-burning exercise into your existing workout schedule, or create a circuit out of all 10 to form one fat-torching full-body workout.


1. Exercise To Burn Fat 1 — Barbell Squat

Barbell squats, barbell squat

Target Muscle Group(s): Legs


With your feet firmly planted on the floor shoulder-width apart, rest a racked barbell comfortably on the upper portion of the back — not the neck. Grasp the bar approx. one foot outside the shoulders and step outwards from the barbell rack. Draw your shoulders back and tighten the core, and slowly squat downwards until your quads are parallel with the ground. Powerfully accelerate upwards to a full standing position, pause for one second, and repeat.

Maintain strong posture throughout each squat and do NOT arch your back, as this can cause back injury.


Video Demo:



2. Exercise To Burn Fat 2 — Dumbbell Swing

dumbbell swing, dumbbell swing exercise

Target Muscle Group(s): Shoulders


Stand slightly wider than shoulder-width apart and place a dumbbell on the floor in front of your stance. Squat down, tighten your core, and grab the dumbbell with your palm facing your body. With your back straight, powerfully accelerate your legs upward and swing the dumbbell towards the ceiling, until it’s at eye level.

Maintain strong posture and lower the weight back down to the floor in one fluid motion. Complete 12 reps and repeat for the opposite arm.


Video Demo:


Exercises: 1 & 2 | 3 & 4 | 5 & 6 | 7 & 8 | 9 & 10

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a Chef from Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

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  • guest

    Would u do the entire 10 exercise in one sitting or split it up

    • Bryan DiSanto

      It’s designed more as a list of high-intensity, fat-burning exercises to integrate into your existing workout schedule, BUT all 10 can easily be combined for one ridiculously effectie full-body workout.

      Feel free, if you’ve got that killer instinct – LOVE IT!

      • Amani Crudup

        shut up with yo bigg a…………….

  • Heather Jameson

    Great post.
    Using almost the same exercises I managed to lose almost 70 pounds in 4 and half months.
    Check my story on weightloss-stories. com

    • Stormy Weather

      how long did you work out for?

      • Heather Jameson

        4 times per week :-)

  • Apocolyptica

    Run through a high crime area at night will motivate you to run really fast and burn those extra pounds off.

  • Toma

    Nice post: you should also present a LIVE video on the section Wellness of /

  • Tero

    How many reps should I aim for when doing the squat?

    • Bryan DiSanto

      Go with 12 reps/set.

      • Maz

        Thanks Bryan and how many sets for these?

        • Bryan DiSanto

          Do 2-4 sets per exercise. It’s up to you, but I’d shoot for anywhere between 12-20 sets in total for an entire workout.

          It’s up to you how you divvy everything up. I’d go with one “anchor” exercise for 4 sets (maybe goblet squats, dumbbell deadlifts, or dumbbell chest press), 3-4 additional exercises for 3 sets, and then a light-weight burnout set to finish it off (maybe pushups or dips).

  • Big J

    I’m about 5’7-5’8, 220 lbs. I’m wanting to lose a lot of weight, hoping to drop down to around 175 because of family-related health problems( heart disease, High Blood Pressure, and High Cholesterol. Are there any more that are very affective but can be done with only dumbbells? I don’t have access to a barbell/benchpress or anything else like that. I do have a ‘exercise machine’ ( Pull down, Legs, Army Pushups[sit on bench, vertical pushes], butterflies (the arms used to do the army pushups fold inward) and that’s about it. Are there any exercises that you would reccomend that I can do without going to a gym, or would going to a gym be ALOT more benificial?

    Thanks, Big J

    • Bryan DiSanto

      What’s up Big J — you can absolutely get killer results with dumbbells and bodyweight (as well as your in-home exercise machine).

      Typically, for anything barbell related, there’s always a dumbbell equivalent. Here are a few of my favorite fat-burning, muscle-building dumbbell moves to add into your routine (YouTube the names for a quick video demo, if you can’t find something specific please let me know and I’ll pull it up for you) —

      1. Dumbbell Snatchs/Swings (
      2. Dumbbell Clean & Press
      3. Standing Bent-Over Dumbbell Rows
      4. One-Arm Bench Dumbbell Rows
      5. Renegade Dumbbell Rows
      6. Dumbbell Chest Press (lying)
      7. Dumbbell Military Press (standing)
      8. Dumbbell Deadlifts
      9. Goblet Squats
      10. Dumbbell Lunges
      11. Dumbbell Split Squats

      Hope that helps!

    • Larson

      Also, have you thought about P90X? It is a great program that uses hand weights. You can also use the resistance band instead of weights or a pull up bar.

  • Morris Beckham

    top 10 favourite fat loss exercises?
    # 1: Snatch – Uses almost every single muscle in your body, especially when you only use one arm at a time. This is not for people with bad backs or shoulders.
    # 2: Chin Ups – The best upper body exercise without a doubt. If you can lift your own body weight you are well on the way to achieving your fat loss goals. If you cannot support your body weight, you can simply modify this exercise to a recline row. This is where your feet are on the ground either on your heels or legs bent to make it even easier. But remember, it is much less effective.
    # 3: Swing – An easier version of the Snatch that does not require the weight to go over your head. One of the best exercises for your butt and those ugly fat deposits at the back of your legs!
    #4: Front Squats – I prefer this version of a squat for two reasons. First of all because it is safer for your back to hold the weight in front of your body rather than resting on your back. Secondly, by holding the weight in front you can use your arms as well, making this an even more effective exercise.
    #5: Push Up Variations – The list is almost endless but the push up is my second favourite upper body exercise. Variations you can use include T Push Ups, decline, incline, uneven, fitball, hands on medicine balls, you name it.
    # 6: Clean High Pull – This exercise combines a Deadlift with a Calf Raise and Upright Row to get your heart rate pumping and burn off that stubborn body fat.
    # 7: Clean and Press – Another full body exercise that hits almost everything. Like any overhead movement, this is not recommended if you have shoulder injuries.
    # 8: Deadlifts – These are great for a tight butt and back of legs. You can even stand a little wider in a Sumo Deadlift to target your inner thighs as well.
    # 9: Box Jumps – These gets the heart rate up and work your legs at the same time. The bigger the box, the bigger the return on your investment. Plus it makes it a little more challenging!
    # 10: Burpees – Although these are not technically a strength exercise, I had to throw this full body heart starter in. It is a killer!
    CHK OUT —

  • Coach Rollie

    Give advanced burpees a try. I start my Apocalypse Workout with them.

    Coach Rollie

  • Hicham Benhssayne
  • Hashi Mashi

    Hi Bryan,

    I can confirm for your readers that squats and deadlifts are the best exercises that you can do to rebuild your body and mind. Or just plain burn fat and reshape your body. Two years ago I was 250lbs, started to eat real food, dropped junk food, began doing squats and deadlifts for the first time in my life at age 55. Within six months I was 60lbs down and feeling and looking younger. Building body like that had a profound affect on mood, depression and anxiety as well.

    One thing I would add as a person who had a torn medial meniscus before I started squatting is that I would consider the squats to be safer by squatting below parallel. I feel that squats to parallel put too much stress on my quadriceps and knees, whereas below parallel shifted the burden to glutes and hamstrings. And I can report that thankfully, since beginning squats this way, my legs have never felt better.

    Keep up the great work, love your site, perspectives and information.

    • Bryan DiSanto

      Thanks Hashi! Really loved reading about your experience with squats/deadlifts and your PoV. It’s amazing how fitness can positively impact the mind + mood, and not just the body.

      Deep squatting is absolutely the way to go — the hammys and glutes need a little love, too!

  • yesica

    These are foods that if you can eat to lose weight

    If healthy eating makes you think about the foods you can not eat, focus on the best foods to eat if you can, for example:

    Fresh fruits: we usually apples or papaya, but how about a delicious juicy pineapple or kiwi.

    Fresh vegetables: I advise to try something new, for example you may find that you love grilled vegetables or steamed seasoned with herbs that have not tried. If you have time you can only eat frozen vegetables in the microwave and caliéntalas already.

    foods: do not think only in milk, yogurt such low-fat or added sugar, these
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    Search internet or purchase magazines containing recipes with fewer calories, you will
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    Find out more here:

  • Ahsan Rajpot

    wow its amazing information, best tips ever to lose weight exercise and i follow this steps.. whey protein in pakistan

  • monik

    can I do this for a total body workout ? 3 set /12rep? each

    • Bryan DiSanto

      Definitely, it actually makes a completely comprehensive routine. Just reduce to that to 2 sets x 12 reps per exercise (30 intense sets in one workout is crazy and would take forever).

      • monik

        thanks so much I will try it today !!!!

  • Abhishek

    Thanks for this nice article and exercise for weight loss. I also got some home remedies for fat loss watch this
    I adopted some ways from here and going to do some exercise as shown in this article

  • Jamie

    Wow this article brings back memories. This was the very first workout plan that I ever did and I saw really good progress. Thank you to Bryan DiSanto and the Lean It Up team.

    One thing I will say to newbies just getting started is how incredibly important your diet is. If I knew this back then I would have had even better progress for sure.

    If you’re unsure what foods to eat and avoid, here is a brilliant program:

    Good luck everybody! :)

  • mika

    John P

    I’ve been following workout plans a book that you download
    from the internet the past two months. I wanted them to know that I have seen
    great results. When I started I weighed 190, waist 35 inches, bench was 165

    Now I’m 175 pounds, with a waist of 33 inches, and benching
    225 pounds. These full body workouts are some of the best I’ve used. I’m also
    making much better food choices now based on the advice of this book and stay
    away from the junk I used to have trouble with.

    So I recommend this book to have a flat stomach and be
    healthier every day …

    Download the book here:

  • lossWeight

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  • Sussan

    I achieved eliminate my belly fat by following this

  • Diana

    I lost more than 17 pounds and literally re-shaped my body by
    following this treatment:>
    I could not remove fat from my belly. But then one of my friends,
    He showed me a simple solution that I had never heard about on TV or read in any magazine. I followed this treatment for 3 weeks and lost 17 pounds in weight. I recommend this method to all my friends who have accumulated fat in the belly…

  • Diana

    I lost more than 17 pounds and literally re-shaped my body by
    following this treatment:>
    I could not remove fat from my belly. But then one of my friends,
    He showed me a simple solution that I had never heard about on TV or read in any magazine. I followed this treatment for 3 weeks and lost 17 pounds in weight. I recommend this method to all my friends who have accumulated fat in the belly…..

  • Eash

    Hi Bryan, I recently came across this web site it is really informative and I started working on this routine 2 days back.LOVE it !!!. Really good. I need to shred around 20 lb. Does it make sense to do this on one day and followed by jogging/running on next day. Or Do you have any other suggestions on the workout routine which should be followed. Will keep posted on the progress.

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    • annswifts

      My body weight was 260 pounds and i was extremely obese woman. i have to tell you that the most important things are that you must have strong will and motivation. If you want, you can read my story about struggle with my obesity at >MYDIETSTORY.NET< I wish you all the best !

  • JayDee21

    Hye Bryan, It Might Sounds CRAZY To You. I’m Trying To Lose 13 KG In 15 Days. Is It POSSIBLE? I’m Trying This Exercises Past Three Days. Each Moves I Do 30 Times. And I’m On A No-Carb Diet.

  • JayDee21

    And One More Thing Bryan .. How Many Calories Does This Exercises Burn ?
    I Can’t Do These Things At Home (No Equipment At Home) :
    – DumbBell Renegade Row
    – BOSU Ball Shoulder Press
    – Dip Set

  • Miss_Sheri


    I am 2 1/2 months into working out, went from 2-3 sessions to 5-6 workout sessions a week. I try to maintain 2 HIIT and at least 3-4 strength training each week. My main focus is to lower body fat but maintain/build muscle/tone. My main target being belly fat/core.
    So far I have been doing full body workouts for each session, but I have been considering switch it up and focus on a particular muscle group each day. But I read this is only necessary if you’re a bodybuilder. What would you recommend as the most effective way to lower bf%?

    FYI I started off at140lbs, currently 136 and lowered my bf 3% so far.


  • sonia

    hey bryan, Iam a teen girl. iam an indian and ma mom doesnt allow for gym. I want to lose like 5 kgs in like 2 months. I have only 20 mins for a workout a day bcoz of all the homework is cardio good for that? dont ma email id plsss.

  • yessy

    hello friends

    If you really want to lose weight and reduce your waistline watch this

    video here: >>

    You will learn a new method for weight loss without
    neglecting your work or rearing your children.,..

  • Ramon

    Weight loss is as simple as burning more calories than you consume. It is
    the mental block that hinders people usually. You have to learn about nutrition
    to successfully lose weight. A great book my nutrition teacher recommended to
    me in my university was Burn the Fat, which can be found at
    The book explains nutritional value in a well-organized way that will not
    confuse you so you can quickly get on track of your diet.

  • Dani

    Loved the article until I saw bosu ball shoulder press… Get rid of the bosu ball and go heavier with the shoulder press!

  • Katie Stoops Snyder

    Way too many exercises that people with bad knees can’t do :(

  • Lorena

    hi i am Karly

    thins 8 kilos in 4 weeks just following this method:>

    I can now wear my pants that I love. My waist is smaller and
    firm, I recommend this method.

    Greetings from Miami-usa

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